{ "meals": { "breakfast": { "name": "Breakfast", "time_range": "07:00-10:00", "calorie_target": "25-30%", "macro_ratios": { "protein": "25-30%", "carbs": "45-55%", "fat": "20-25%" }, "food_categories": [ "protein_sources", "complex_carbs", "healthy_fats", "fruits", "dairy" ] }, "morning_snack": { "name": "morning snack", "time_range": "10:00-11:30", "calorie_target": "10-15%", "macro_ratios": { "protein": "30-35%", "carbs": "40-50%", "fat": "15-25%" }, "food_categories": [ "protein_sources", "fruits", "nuts_seeds" ] }, "lunch": { "name": "lunch", "time_range": "12:00-14:00", "calorie_target": "30-35%", "macro_ratios": { "protein": "30-35%", "carbs": "40-50%", "fat": "20-25%" }, "food_categories": [ "protein_sources", "complex_carbs", "vegetables", "healthy_fats" ] }, "afternoon_snack": { "name": "afternoon snack", "time_range": "15:00-16:30", "calorie_target": "10-15%", "macro_ratios": { "protein": "25-30%", "carbs": "45-55%", "fat": "20-25%" }, "food_categories": [ "protein_sources", "fruits", "dairy" ] }, "dinner": { "name": "dinner", "time_range": "18:00-20:00", "calorie_target": "25-30%", "macro_ratios": { "protein": "35-40%", "carbs": "30-40%", "fat": "25-30%" }, "food_categories": [ "protein_sources", "complex_carbs", "vegetables", "healthy_fats" ] }, "evening_snack": { "name": "evening snack", "time_range": "21:00-22:00", "calorie_target": "5-10%", "macro_ratios": { "protein": "40-50%", "carbs": "20-30%", "fat": "25-35%" }, "food_categories": [ "protein_sources", "dairy", "nuts_seeds" ] } }, "foods": { "protein_sources": { "lean_meats": [ { "name": "CHICKEN BREAST", "fdc_id": 2187885, "data_type": "Branded", "calories_per_100g": 165.0, "protein_per_100g": 20.4, "carbs_per_100g": 1.1, "fat_per_100g": 8.1, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "TURKEY BREAST", "fdc_id": 2440897, "data_type": "Branded", "calories_per_100g": 123.0, "protein_per_100g": 28.1, 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"Iron, Fe", "Calcium, Ca" ] } ], "eggs": [ { "name": "EGG", "fdc_id": 2575290, "data_type": "Branded", "calories_per_100g": 513.0, "protein_per_100g": 6.4, "carbs_per_100g": 57.7, "fat_per_100g": 28.9, "fiber_per_100g": 3.2, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, RAE" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "Chicken egg foo yung", "fdc_id": 2707194, "data_type": "Survey (FNDDS)", "calories_per_100g": 137, "protein_per_100g": 12.8, "carbs_per_100g": 4.8, "fat_per_100g": 7.4, "fiber_per_100g": 0.3, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Chicken or turkey salad with egg", "fdc_id": 2706801, "data_type": "Survey (FNDDS)", "calories_per_100g": 228, "protein_per_100g": 13.8, "carbs_per_100g": 2.7, "fat_per_100g": 18.1, "fiber_per_100g": 0.4, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Quail egg, canned", "fdc_id": 2707178, "data_type": "Survey (FNDDS)", "calories_per_100g": 158, "protein_per_100g": 13.0, "carbs_per_100g": 0.4, "fat_per_100g": 11.1, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Egg, quail, whole, fresh, raw", "fdc_id": 172191, "data_type": "SR Legacy", "calories_per_100g": 158.0, "protein_per_100g": 13.1, "carbs_per_100g": 0.4, "fat_per_100g": 11.1, "fiber_per_100g": 0.0, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin B-12, added", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin E, added", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin D3 (cholecalciferol)", "Vitamin K (phylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "Duck egg, cooked", "fdc_id": 2707176, "data_type": "Survey (FNDDS)", "calories_per_100g": 224, "protein_per_100g": 12.0, "carbs_per_100g": 1.4, "fat_per_100g": 18.6, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Egg, duck, whole, fresh, raw", "fdc_id": 172189, "data_type": "SR Legacy", "calories_per_100g": 185.0, "protein_per_100g": 12.8, "carbs_per_100g": 1.4, "fat_per_100g": 13.8, "fiber_per_100g": 0.0, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin B-12, added", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin E, added", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin D3 (cholecalciferol)", "Vitamin K (phylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] } ], "legumes": [ { "name": "LENTILS", "fdc_id": 1795141, "data_type": "Branded", "calories_per_100g": 286.0, "protein_per_100g": 22.9, "carbs_per_100g": 65.7, "fat_per_100g": 1.4, "fiber_per_100g": 20.0, "vitamins": [ "Vitamin D (D2 + D3), International Units" ], "minerals": [ "Iron, Fe", "Calcium, Ca", "Potassium, K" ] }, { "name": "CHICKPEAS", "fdc_id": 2068232, "data_type": "Branded", "calories_per_100g": 128.0, "protein_per_100g": 8.0, "carbs_per_100g": 20.8, "fat_per_100g": 1.6, "fiber_per_100g": 4.0, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Calcium, Ca", "Potassium, K", "Iron, Fe" ] }, { "name": "BLACK BEANS", "fdc_id": 2287095, "data_type": "Branded", "calories_per_100g": 69.0, "protein_per_100g": 4.6, "carbs_per_100g": 13.1, "fat_per_100g": 0.0, "fiber_per_100g": 4.6, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Potassium, K", "Iron, Fe", "Calcium, Ca" ] }, { "name": "KIDNEY BEANS", "fdc_id": 2108502, "data_type": "Branded", "calories_per_100g": 100.0, "protein_per_100g": 7.7, "carbs_per_100g": 12.3, "fat_per_100g": 0.4, "fiber_per_100g": 6.2, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "PINTO BEANS", "fdc_id": 2286891, "data_type": "Branded", "calories_per_100g": 63.0, "protein_per_100g": 4.8, "carbs_per_100g": 11.9, "fat_per_100g": 0.0, "fiber_per_100g": 4.0, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "NAVY BEANS", "fdc_id": 2285267, "data_type": "Branded", "calories_per_100g": 77.0, "protein_per_100g": 4.6, "carbs_per_100g": 13.8, "fat_per_100g": 0.0, "fiber_per_100g": 4.6, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "Soup, split pea", "fdc_id": 2707459, "data_type": "Survey (FNDDS)", "calories_per_100g": 61.0, "protein_per_100g": 3.5, "carbs_per_100g": 10.6, "fat_per_100g": 0.7, "fiber_per_100g": 3.8, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Soup, split pea, with meat", "fdc_id": 2707458, "data_type": "Survey (FNDDS)", "calories_per_100g": 80.0, "protein_per_100g": 5.6, "carbs_per_100g": 9.1, "fat_per_100g": 2.4, "fiber_per_100g": 3.3, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "BLACK EYED PEAS", "fdc_id": 2375333, "data_type": "Branded", "calories_per_100g": 333.0, "protein_per_100g": 24.4, "carbs_per_100g": 0, "fat_per_100g": 1.1, "fiber_per_100g": 11.1, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "Beans, adzuki, mature seeds, raw", "fdc_id": 173727, "data_type": "SR Legacy", "calories_per_100g": 329.0, "protein_per_100g": 19.9, "carbs_per_100g": 62.9, "fat_per_100g": 0.5, "fiber_per_100g": 12.7, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "Beans, adzuki, mature seeds, canned, sweetened", "fdc_id": 173729, "data_type": "SR Legacy", "calories_per_100g": 237.0, "protein_per_100g": 3.8, "carbs_per_100g": 55.0, "fat_per_100g": 0.0, "fiber_per_100g": 0, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] } ] }, "complex_carbs": { "grains": [ { "name": "OATS", "fdc_id": 2020713, "data_type": "Branded", "calories_per_100g": 375.0, "protein_per_100g": 12.5, "carbs_per_100g": 67.5, "fat_per_100g": 6.2, "fiber_per_100g": 10.0, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin D (D2 + D3), International Units", "Vitamin A, IU" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "BROWN RICE", "fdc_id": 2286928, "data_type": "Branded", "calories_per_100g": 378.0, "protein_per_100g": 8.9, "carbs_per_100g": 75.6, "fat_per_100g": 3.3, "fiber_per_100g": 6.7, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "QUINOA", "fdc_id": 2286638, "data_type": "Branded", "calories_per_100g": 357.0, "protein_per_100g": 14.3, "carbs_per_100g": 64.3, "fat_per_100g": 7.1, "fiber_per_100g": 7.1, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "Barley", "fdc_id": 2708361, "data_type": "Survey (FNDDS)", "calories_per_100g": 139, "protein_per_100g": 2.2, "carbs_per_100g": 27.2, "fat_per_100g": 2.7, "fiber_per_100g": 3.7, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "BARLEY", "fdc_id": 2439195, "data_type": "Branded", "calories_per_100g": 106.0, "protein_per_100g": 1.8, "carbs_per_100g": 23.9, "fat_per_100g": 0.0, "fiber_per_100g": 0.9, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Potassium, K" ] }, { "name": "Millet", "fdc_id": 2708377, "data_type": "Survey (FNDDS)", "calories_per_100g": 118, "protein_per_100g": 3.5, "carbs_per_100g": 23.6, "fat_per_100g": 1.0, "fiber_per_100g": 1.3, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Millet flour", "fdc_id": 172023, "data_type": "SR Legacy", "calories_per_100g": 382.0, "protein_per_100g": 10.8, "carbs_per_100g": 75.1, "fat_per_100g": 4.2, "fiber_per_100g": 3.5, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin E (alpha-tocopherol)", "Vitamin K (phylloquinone)", "Vitamin K (Dihydrophylloquinone)", "Vitamin K (Menaquinone-4)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "Buckwheat", "fdc_id": 170286, "data_type": "SR Legacy", "calories_per_100g": 343.0, "protein_per_100g": 13.2, "carbs_per_100g": 71.5, "fat_per_100g": 3.4, "fiber_per_100g": 10.0, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin B-12, added", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "BUCKWHEAT", "fdc_id": 2373541, "data_type": "Branded", "calories_per_100g": 92.0, "protein_per_100g": 3.0, "carbs_per_100g": 19.6, "fat_per_100g": 0.6, "fiber_per_100g": 2.7, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "FARRO", "fdc_id": 2659627, "data_type": "Branded", "calories_per_100g": 133.0, "protein_per_100g": 3.3, "carbs_per_100g": 29.3, "fat_per_100g": 0.7, "fiber_per_100g": 2.7, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, RAE" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "SPELT", "fdc_id": 2014230, "data_type": "Branded", "calories_per_100g": 248.0, "protein_per_100g": 10.0, "carbs_per_100g": 54.0, "fat_per_100g": 1.0, "fiber_per_100g": 6.0, "vitamins": [], "minerals": [] }, { "name": "Spelt, cooked", "fdc_id": 169746, "data_type": "SR Legacy", "calories_per_100g": 127.0, "protein_per_100g": 5.5, "carbs_per_100g": 26.4, "fat_per_100g": 0.8, "fiber_per_100g": 3.9, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "Flour, amaranth", "fdc_id": 2512371, "data_type": "Foundation", "calories_per_100g": 0, "protein_per_100g": 13.2, "carbs_per_100g": 68.8, "fat_per_100g": 6.2, "fiber_per_100g": 7.2, "vitamins": [ "Vitamins and Other Components", "Vitamin B-6" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "Amaranth grain, cooked", "fdc_id": 170683, "data_type": "SR Legacy", "calories_per_100g": 102.0, "protein_per_100g": 3.8, "carbs_per_100g": 18.7, "fat_per_100g": 1.6, "fiber_per_100g": 2.1, "vitamins": [ "Vitamins and Other Components", "Vitamin B-6", "Folate, total", "Folate, food", "Vitamin E (alpha-tocopherol)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "TEFF", "fdc_id": 2665462, "data_type": "Branded", "calories_per_100g": 383.0, "protein_per_100g": 12.8, "carbs_per_100g": 74.5, "fat_per_100g": 3.2, "fiber_per_100g": 10.6, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, RAE" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "Teff, cooked", "fdc_id": 168918, "data_type": "SR Legacy", "calories_per_100g": 101.0, "protein_per_100g": 3.9, "carbs_per_100g": 19.9, "fat_per_100g": 0.7, "fiber_per_100g": 2.8, "vitamins": [ "Vitamins and Other Components", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin A, RAE", "Vitamin A, IU" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn" ] }, { "name": "Sorghum grain", "fdc_id": 169716, "data_type": "SR Legacy", "calories_per_100g": 329.0, "protein_per_100g": 10.6, "carbs_per_100g": 72.1, "fat_per_100g": 3.5, "fiber_per_100g": 6.7, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "Flour, sorghum", "fdc_id": 2512373, "data_type": "Foundation", "calories_per_100g": 0, "protein_per_100g": 8.3, "carbs_per_100g": 77.4, "fat_per_100g": 3.6, "fiber_per_100g": 6.0, "vitamins": [ "Vitamins and Other Components", "Vitamin B-6" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "RYE", "fdc_id": 2636746, "data_type": "Branded", "calories_per_100g": 256.0, "protein_per_100g": 7.0, "carbs_per_100g": 48.8, "fat_per_100g": 2.3, "fiber_per_100g": 5.8, "vitamins": [ "Vitamin A, RAE", "Vitamin C, total ascorbic acid" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "Bread, rye", "fdc_id": 2707755, "data_type": "Survey (FNDDS)", "calories_per_100g": 259, "protein_per_100g": 8.5, "carbs_per_100g": 48.3, "fat_per_100g": 3.3, "fiber_per_100g": 5.8, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] } ], "potatoes": [ { "name": "SWEET POTATO", "fdc_id": 477475, "data_type": "Branded", "calories_per_100g": 106.0, "protein_per_100g": 5.5, "carbs_per_100g": 16.4, "fat_per_100g": 1.3, "fiber_per_100g": 1.9, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "Potatoes, white, flesh and skin, baked", "fdc_id": 170434, "data_type": "SR Legacy", "calories_per_100g": 92.0, "protein_per_100g": 2.1, "carbs_per_100g": 21.1, "fat_per_100g": 0.1, "fiber_per_100g": 2.1, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin K (phylloquinone)", "Vitamin K (Dihydrophylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "Potatoes, white, flesh and skin, raw", "fdc_id": 170028, "data_type": "SR Legacy", "calories_per_100g": 69.0, 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"Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin K (phylloquinone)", "Vitamin K (Dihydrophylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn" ] }, { "name": "Potatoes, red, flesh and skin, raw", "fdc_id": 170029, "data_type": "SR Legacy", "calories_per_100g": 70.0, "protein_per_100g": 1.9, "carbs_per_100g": 15.9, "fat_per_100g": 0.1, "fiber_per_100g": 1.7, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin K (phylloquinone)", "Vitamin K (Dihydrophylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "YUKON GOLD MASHED POTATOES, YUKON GOLD", "fdc_id": 2455518, "data_type": "Branded", "calories_per_100g": 145.0, "protein_per_100g": 2.4, "carbs_per_100g": 16.9, "fat_per_100g": 8.1, "fiber_per_100g": 1.6, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "FINGERLING POTATOES, FINGERLING", "fdc_id": 2655395, "data_type": "Branded", "calories_per_100g": 71.0, "protein_per_100g": 1.8, "carbs_per_100g": 15.9, "fat_per_100g": 0.0, "fiber_per_100g": 1.8, "vitamins": [ "Vitamin D (D2 + D3)" ], "minerals": [ "Calcium, Ca", "Potassium, K", "Iron, Fe" ] }, { "name": "FINGERLING POTATOES", "fdc_id": 2426275, "data_type": "Branded", "calories_per_100g": 74.0, "protein_per_100g": 2.0, "carbs_per_100g": 17.6, "fat_per_100g": 0.0, "fiber_per_100g": 1.4, "vitamins": [ "Vitamin B-6", "Vitamin D (D2 + D3), International Units", "Vitamin C, total ascorbic acid" ], "minerals": [ "Iron, Fe", "Potassium, K", "Calcium, Ca" ] }, { "name": "Passion-fruit juice, purple, raw", "fdc_id": 169109, "data_type": "SR Legacy", "calories_per_100g": 51.0, "protein_per_100g": 0.4, "carbs_per_100g": 13.6, "fat_per_100g": 0.1, "fiber_per_100g": 0.2, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin B-12, added", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin E, added", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin K (phylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Passion-fruit, (granadilla), purple, raw", "fdc_id": 169108, "data_type": "SR Legacy", "calories_per_100g": 97.0, "protein_per_100g": 2.2, "carbs_per_100g": 23.4, "fat_per_100g": 0.7, "fiber_per_100g": 10.4, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin B-12, added", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin E, added", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin K (phylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] } ] }, "vegetables": { "leafy_greens": [ { "name": "SPINACH", "fdc_id": 1905313, "data_type": "Branded", "calories_per_100g": 24.0, "protein_per_100g": 3.5, "carbs_per_100g": 3.5, "fat_per_100g": 0.0, "fiber_per_100g": 2.4, "vitamins": [ "Vitamin C, total ascorbic acid", "Folate, total", "Vitamin A, IU" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "KALE", "fdc_id": 1602525, "data_type": "Branded", "calories_per_100g": 53.0, "protein_per_100g": 3.5, "carbs_per_100g": 9.7, "fat_per_100g": 0.9, "fiber_per_100g": 1.8, "vitamins": [ "Folate, total", "Vitamin B-6", "Vitamin C, total ascorbic acid", "Vitamin K (phylloquinone)", "Vitamin A, IU" ], "minerals": [ "Magnesium, Mg", "Iron, Fe", "Calcium, Ca", "Phosphorus, P", "Potassium, K", "Manganese, Mn", "Copper, Cu" ] }, { "name": "ARUGULA", "fdc_id": 2630019, "data_type": "Branded", "calories_per_100g": 32.0, "protein_per_100g": 2.8, "carbs_per_100g": 3.5, "fat_per_100g": 0.7, "fiber_per_100g": 1.4, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin D (D2 + D3)", "Folate, total", "Vitamin A, RAE", "Vitamin K (phylloquinone)" ], "minerals": [ "Calcium, Ca", "Potassium, K", "Iron, Fe", "Manganese, Mn" ] }, { "name": "Lettuce, raw", "fdc_id": 2709789, "data_type": "Survey (FNDDS)", "calories_per_100g": 20.0, "protein_per_100g": 0.9, "carbs_per_100g": 3.7, "fat_per_100g": 0.1, "fiber_per_100g": 1.3, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total 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"calories_per_100g": 19.0, "protein_per_100g": 1.8, "carbs_per_100g": 3.7, "fat_per_100g": 0.2, "fiber_per_100g": 1.6, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin B-12, added", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin E, added", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin K (phylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "Chard, swiss, cooked, boiled, drained, with salt", "fdc_id": 169343, "data_type": "SR Legacy", "calories_per_100g": 20.0, "protein_per_100g": 1.9, "carbs_per_100g": 4.1, "fat_per_100g": 0.1, "fiber_per_100g": 2.1, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin B-12, added", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin E, added", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin K (phylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "COLLARD GREENS", "fdc_id": 2097145, "data_type": "Branded", "calories_per_100g": 29.0, "protein_per_100g": 2.4, "carbs_per_100g": 5.9, "fat_per_100g": 0.0, "fiber_per_100g": 3.5, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "MUSTARD GREENS", "fdc_id": 2460154, "data_type": "Branded", "calories_per_100g": 29.0, "protein_per_100g": 3.5, "carbs_per_100g": 4.7, "fat_per_100g": 0.0, "fiber_per_100g": 3.5, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU", "Vitamin D (D2 + D3), International Units" ], "minerals": [ "Calcium, Ca", "Potassium, K", "Iron, Fe" ] }, { "name": "TURNIP GREENS", "fdc_id": 1855720, "data_type": "Branded", "calories_per_100g": 16.0, "protein_per_100g": 0.8, "carbs_per_100g": 3.1, "fat_per_100g": 0.0, "fiber_per_100g": 2.3, "vitamins": [ "Vitamin D (D2 + D3), International Units" ], "minerals": [ "Calcium, Ca", "Potassium, K" ] }, { "name": "Beet greens, cooked", "fdc_id": 2709571, "data_type": "Survey (FNDDS)", "calories_per_100g": 48.0, "protein_per_100g": 2.3, "carbs_per_100g": 4.5, "fat_per_100g": 2.9, "fiber_per_100g": 3.9, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Beet greens, 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"fiber_per_100g": 3.5, "vitamins": [ "Vitamin D (D2 + D3), International Units" ], "minerals": [ "Iron, Fe", "Potassium, K", "Calcium, Ca" ] }, { "name": "CAULIFLOWER", "fdc_id": 2409200, "data_type": "Branded", "calories_per_100g": 24.0, "protein_per_100g": 2.4, "carbs_per_100g": 4.7, "fat_per_100g": 0.0, "fiber_per_100g": 2.4, "vitamins": [ "Vitamin D (D2 + D3), International Units" ], "minerals": [ "Potassium, K", "Calcium, Ca", "Iron, Fe" ] }, { "name": "BRUSSELS SPROUTS", "fdc_id": 1905344, "data_type": "Branded", "calories_per_100g": 41.0, "protein_per_100g": 3.5, "carbs_per_100g": 9.4, "fat_per_100g": 0.3, "fiber_per_100g": 3.5, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "Cabbage, kimchi", "fdc_id": 170392, "data_type": "SR Legacy", "calories_per_100g": 15.0, "protein_per_100g": 1.1, "carbs_per_100g": 2.4, "fat_per_100g": 0.5, "fiber_per_100g": 1.6, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin B-12, added", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin E, added", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin K (phylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Cabbage, raw", "fdc_id": 169975, "data_type": "SR Legacy", "calories_per_100g": 25.0, "protein_per_100g": 1.3, "carbs_per_100g": 5.8, "fat_per_100g": 0.1, "fiber_per_100g": 2.5, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin B-12, added", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin E, added", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin K (phylloquinone)", "Vitamin K (Dihydrophylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "Cabbage, bok choy, raw", "fdc_id": 2685572, "data_type": "Foundation", "calories_per_100g": 0, "protein_per_100g": 1.0, "carbs_per_100g": 3.5, "fat_per_100g": 0.2, "fiber_per_100g": 1.3, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Folate, total", "5-methyl tetrahydrofolate (5-MTHF)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn" ] }, { "name": "BABY BOK CHOY", "fdc_id": 2178962, "data_type": "Branded", "calories_per_100g": 13.0, "protein_per_100g": 1.8, "carbs_per_100g": 1.8, "fat_per_100g": 0.0, "fiber_per_100g": 0.9, "vitamins": [ "Vitamin D (D2 + D3), International Units", "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca", "Potassium, K", "Iron, Fe" ] }, { "name": "Kohlrabi, cooked", "fdc_id": 2709934, "data_type": "Survey (FNDDS)", "calories_per_100g": 51.0, "protein_per_100g": 1.7, "carbs_per_100g": 6.3, "fat_per_100g": 2.8, "fiber_per_100g": 3.6, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Kohlrabi, raw", "fdc_id": 168424, "data_type": "SR Legacy", "calories_per_100g": 27.0, "protein_per_100g": 1.7, "carbs_per_100g": 6.2, "fat_per_100g": 0.1, "fiber_per_100g": 3.6, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin B-12, added", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin E, added", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin K (phylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "Radish", "fdc_id": 2709803, "data_type": "Survey (FNDDS)", "calories_per_100g": 16.0, "protein_per_100g": 0.7, "carbs_per_100g": 3.4, "fat_per_100g": 0.1, "fiber_per_100g": 1.6, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Radishes, pickled", "fdc_id": 2710099, "data_type": "Survey (FNDDS)", "calories_per_100g": 34.0, "protein_per_100g": 0.6, "carbs_per_100g": 7.7, "fat_per_100g": 0.1, "fiber_per_100g": 1.3, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Turnip greens and turnips, frozen, unprepared", "fdc_id": 170470, "data_type": "SR Legacy", "calories_per_100g": 21.0, "protein_per_100g": 2.5, "carbs_per_100g": 3.4, "fat_per_100g": 0.2, "fiber_per_100g": 2.4, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "Turnip, cooked", "fdc_id": 2710002, "data_type": "Survey (FNDDS)", "calories_per_100g": 54.0, "protein_per_100g": 0.9, "carbs_per_100g": 6.7, "fat_per_100g": 2.8, "fiber_per_100g": 1.9, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "RUTABAGA", "fdc_id": 577891, "data_type": "Branded", "calories_per_100g": 40.0, "protein_per_100g": 1.0, "carbs_per_100g": 8.0, "fat_per_100g": 0.0, "fiber_per_100g": 3.0, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "Rutabaga, cooked", "fdc_id": 2709980, "data_type": "Survey (FNDDS)", "calories_per_100g": 63.0, "protein_per_100g": 1.1, "carbs_per_100g": 9.0, "fat_per_100g": 2.9, "fiber_per_100g": 2.4, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] } ], "other": [ { "name": "Carrots, raw", "fdc_id": 2709660, "data_type": "Survey (FNDDS)", "calories_per_100g": 44.0, "protein_per_100g": 0.9, "carbs_per_100g": 9.7, "fat_per_100g": 0.2, "fiber_per_100g": 2.9, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Carrot, dehydrated", "fdc_id": 170500, "data_type": "SR Legacy", "calories_per_100g": 341.0, "protein_per_100g": 8.1, "carbs_per_100g": 79.6, "fat_per_100g": 1.5, "fiber_per_100g": 23.6, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin B-12, added", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin E, added", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin K (phylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "TOMATO", "fdc_id": 2293024, "data_type": "Branded", "calories_per_100g": 0, "protein_per_100g": 0, "carbs_per_100g": 0, "fat_per_100g": 0, "fiber_per_100g": 0, "vitamins": [], "minerals": [] }, { "name": "Peppers, bell, green, raw", "fdc_id": 2258588, "data_type": "Foundation", "calories_per_100g": 0, "protein_per_100g": 0.7, "carbs_per_100g": 4.8, "fat_per_100g": 0.1, "fiber_per_100g": 0.9, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "Peppers, bell, orange, raw", "fdc_id": 2258591, "data_type": "Foundation", "calories_per_100g": 0, "protein_per_100g": 0.9, "carbs_per_100g": 6.7, "fat_per_100g": 0.2, "fiber_per_100g": 1.0, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "Cucumber salad made with cucumber and vinegar", "fdc_id": 2709821, "data_type": "Survey (FNDDS)", "calories_per_100g": 34.0, "protein_per_100g": 0.5, "carbs_per_100g": 6.8, "fat_per_100g": 0.1, "fiber_per_100g": 0.5, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Cucumber, raw", "fdc_id": 2709784, "data_type": "Survey (FNDDS)", "calories_per_100g": 16.0, "protein_per_100g": 0.6, "carbs_per_100g": 3.0, "fat_per_100g": 0.2, "fiber_per_100g": 0.5, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "ZUCCHINI", "fdc_id": 2428955, "data_type": "Branded", "calories_per_100g": 21.0, "protein_per_100g": 1.1, "carbs_per_100g": 4.2, "fat_per_100g": 0.0, "fiber_per_100g": 1.1, "vitamins": [ "Vitamin D (D2 + D3), International Units", "Vitamin C, total ascorbic acid" ], "minerals": [ "Potassium, K", "Iron, Fe", "Calcium, Ca" ] }, { "name": "Bread, zucchini", "fdc_id": 2707851, "data_type": "Survey (FNDDS)", "calories_per_100g": 306, "protein_per_100g": 5.0, "carbs_per_100g": 42.6, "fat_per_100g": 13.1, "fiber_per_100g": 0.9, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Eggplant dip", "fdc_id": 2710049, "data_type": "Survey (FNDDS)", "calories_per_100g": 183, "protein_per_100g": 4.8, "carbs_per_100g": 8.2, "fat_per_100g": 15.0, "fiber_per_100g": 3.9, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Eggplant, pickled", "fdc_id": 169892, "data_type": "SR Legacy", "calories_per_100g": 49.0, "protein_per_100g": 0.9, "carbs_per_100g": 9.8, "fat_per_100g": 0.7, "fiber_per_100g": 2.5, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin B-12, added", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin E, added", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin K (phylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "ONION", "fdc_id": 2438059, "data_type": "Branded", "calories_per_100g": 289.0, "protein_per_100g": 10.9, "carbs_per_100g": 59.4, "fat_per_100g": 0.8, "fiber_per_100g": 2.3, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "Onions, raw", "fdc_id": 2709795, "data_type": "Survey (FNDDS)", "calories_per_100g": 38.0, "protein_per_100g": 0.9, "carbs_per_100g": 8.5, "fat_per_100g": 0.1, "fiber_per_100g": 1.7, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "GARLIC", "fdc_id": 1662203, "data_type": "Branded", "calories_per_100g": 167.0, "protein_per_100g": 0.0, "carbs_per_100g": 33.3, "fat_per_100g": 0.0, "fiber_per_100g": 0, "vitamins": [ "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca" ] }, { "name": "GINGER", "fdc_id": 2127806, "data_type": "Branded", "calories_per_100g": 0.0, "protein_per_100g": 0.0, "carbs_per_100g": 0.0, "fat_per_100g": 0.0, "fiber_per_100g": 0, "vitamins": [], "minerals": [] }, { "name": "CELERY", "fdc_id": 447185, "data_type": "Branded", "calories_per_100g": 14.0, "protein_per_100g": 0.0, "carbs_per_100g": 3.6, "fat_per_100g": 0.0, "fiber_per_100g": 1.8, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "ASPARAGUS", "fdc_id": 2390911, "data_type": "Branded", "calories_per_100g": 18.0, "protein_per_100g": 2.4, "carbs_per_100g": 3.5, "fat_per_100g": 0.0, "fiber_per_100g": 2.4, "vitamins": [ "Vitamin D (D2 + D3), International Units" ], "minerals": [ "Iron, Fe", "Calcium, Ca", "Potassium, K" ] }, { "name": "Artichoke", "fdc_id": 2709766, "data_type": "Survey (FNDDS)", "calories_per_100g": 53.0, "protein_per_100g": 2.9, "carbs_per_100g": 12.0, "fat_per_100g": 0.3, "fiber_per_100g": 5.7, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "ARTICHOKE", "fdc_id": 2065531, "data_type": "Branded", "calories_per_100g": 75.0, "protein_per_100g": 1.7, "carbs_per_100g": 3.3, "fat_per_100g": 6.7, "fiber_per_100g": 1.7, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] } ] }, "fruits": { "berries": [ { "name": "STRAWBERRIES", "fdc_id": 2402614, "data_type": "Branded", "calories_per_100g": 36.0, "protein_per_100g": 0.7, "carbs_per_100g": 9.3, "fat_per_100g": 0.0, "fiber_per_100g": 2.1, "vitamins": [ "Vitamin D (D2 + D3), International Units", "Vitamin C, total ascorbic acid" ], "minerals": [ "Iron, Fe", "Potassium, K", "Calcium, Ca" ] }, { "name": "BLUEBERRIES", "fdc_id": 2071987, "data_type": "Branded", "calories_per_100g": 50.0, "protein_per_100g": 0.0, "carbs_per_100g": 12.1, "fat_per_100g": 0.7, "fiber_per_100g": 2.9, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "RASPBERRIES", "fdc_id": 2430242, "data_type": "Branded", "calories_per_100g": 50.0, "protein_per_100g": 1.4, "carbs_per_100g": 12.1, "fat_per_100g": 0.7, "fiber_per_100g": 6.4, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin D (D2 + D3), International Units" ], "minerals": [ "Potassium, K", "Calcium, Ca", "Iron, Fe" ] }, { "name": "BLACKBERRIES", "fdc_id": 2388113, "data_type": "Branded", "calories_per_100g": 43.0, "protein_per_100g": 1.4, "carbs_per_100g": 9.3, "fat_per_100g": 0.4, "fiber_per_100g": 5.0, "vitamins": [ "Vitamin D (D2 + D3), International Units" ], "minerals": [ "Iron, Fe", "Calcium, Ca", "Potassium, K" ] }, { "name": "CRANBERRIES", "fdc_id": 2072482, "data_type": "Branded", "calories_per_100g": 300.0, "protein_per_100g": 0.0, "carbs_per_100g": 82.5, "fat_per_100g": 0.0, "fiber_per_100g": 7.5, "vitamins": [ "Vitamin D (D2 + D3), International Units", "Vitamin A, IU" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "Gooseberries, raw", "fdc_id": 173030, "data_type": "SR Legacy", "calories_per_100g": 44.0, "protein_per_100g": 0.9, "carbs_per_100g": 10.2, "fat_per_100g": 0.6, "fiber_per_100g": 4.3, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "Groundcherries, (cape-gooseberries or poha), raw", "fdc_id": 173043, "data_type": "SR Legacy", "calories_per_100g": 53.0, "protein_per_100g": 1.9, "carbs_per_100g": 11.2, "fat_per_100g": 0.7, "fiber_per_100g": 0, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-12", "Vitamin A, RAE", "Vitamin A, IU" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Phosphorus, P" ] }, { "name": "CURRANTS", "fdc_id": 2382843, "data_type": "Branded", "calories_per_100g": 275.0, "protein_per_100g": 5.0, "carbs_per_100g": 75.0, "fat_per_100g": 0.0, "fiber_per_100g": 7.5, "vitamins": [ "Vitamin D (D2 + D3), International Units" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Potassium, K" ] }, { "name": "Elderberries, raw", "fdc_id": 171727, "data_type": "SR Legacy", "calories_per_100g": 73.0, "protein_per_100g": 0.7, "carbs_per_100g": 18.4, "fat_per_100g": 0.5, "fiber_per_100g": 7.0, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin A, RAE", "Vitamin A, IU" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "ELDERBERRY JAM, ELDERBERRY", "fdc_id": 2628899, "data_type": "Branded", "calories_per_100g": 293.0, "protein_per_100g": 6.7, "carbs_per_100g": 66.7, "fat_per_100g": 0.0, "fiber_per_100g": 13.3, "vitamins": [ "Vitamin A, RAE", "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "MULBERRIES", "fdc_id": 1890583, "data_type": "Branded", "calories_per_100g": 329.0, "protein_per_100g": 10.7, "carbs_per_100g": 78.6, "fat_per_100g": 3.6, "fiber_per_100g": 14.3, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "Mulberries, raw", "fdc_id": 169913, "data_type": "SR Legacy", "calories_per_100g": 43.0, "protein_per_100g": 1.4, "carbs_per_100g": 9.8, "fat_per_100g": 0.4, "fiber_per_100g": 1.7, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin B-12, added", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin E, added", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin K (phylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] } ], "citrus": [ { "name": "ORANGE", "fdc_id": 1864680, "data_type": "Branded", "calories_per_100g": 381.0, "protein_per_100g": 4.8, "carbs_per_100g": 90.5, "fat_per_100g": 0.0, "fiber_per_100g": 0, "vitamins": [], "minerals": [] }, { "name": "Orange, raw", "fdc_id": 2709171, "data_type": "Survey (FNDDS)", "calories_per_100g": 50.0, "protein_per_100g": 0.9, "carbs_per_100g": 11.8, "fat_per_100g": 0.1, "fiber_per_100g": 2.2, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "LEMON", "fdc_id": 2038425, "data_type": "Branded", "calories_per_100g": 300.0, "protein_per_100g": 0.0, "carbs_per_100g": 6.7, "fat_per_100g": 30.0, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "Lemon, raw", "fdc_id": 2709168, "data_type": "Survey (FNDDS)", "calories_per_100g": 29.0, "protein_per_100g": 1.1, "carbs_per_100g": 9.3, "fat_per_100g": 0.3, "fiber_per_100g": 2.8, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Lime souffle", "fdc_id": 2709306, "data_type": "Survey (FNDDS)", "calories_per_100g": 328, "protein_per_100g": 8.8, "carbs_per_100g": 39.8, "fat_per_100g": 15.0, "fiber_per_100g": 0.8, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Lime, raw", "fdc_id": 2709170, "data_type": "Survey (FNDDS)", "calories_per_100g": 30.0, "protein_per_100g": 0.7, "carbs_per_100g": 10.5, "fat_per_100g": 0.2, "fiber_per_100g": 2.8, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "GRAPEFRUIT", "fdc_id": 1930383, "data_type": "Branded", "calories_per_100g": 45.0, "protein_per_100g": 0.0, "carbs_per_100g": 10.8, "fat_per_100g": 0.0, "fiber_per_100g": 0, "vitamins": [], "minerals": [] }, { "name": "TANGERINE", "fdc_id": 1662511, "data_type": "Branded", "calories_per_100g": 50.0, "protein_per_100g": 0.0, "carbs_per_100g": 13.6, "fat_per_100g": 0.0, "fiber_per_100g": 0, "vitamins": [], "minerals": [] }, { "name": "Tangerine, raw", "fdc_id": 2709175, "data_type": "Survey (FNDDS)", "calories_per_100g": 53.0, "protein_per_100g": 0.8, "carbs_per_100g": 13.3, "fat_per_100g": 0.3, "fiber_per_100g": 1.8, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "CLEMENTINE", "fdc_id": 1662569, "data_type": "Branded", "calories_per_100g": 47.0, "protein_per_100g": 0.7, "carbs_per_100g": 12.2, "fat_per_100g": 0.0, "fiber_per_100g": 2.0, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Potassium, K", "Calcium, Ca", "Iron, Fe" ] }, { "name": "Clementine, raw", "fdc_id": 2709164, "data_type": "Survey (FNDDS)", "calories_per_100g": 53.0, "protein_per_100g": 0.8, "carbs_per_100g": 13.3, "fat_per_100g": 0.3, "fiber_per_100g": 1.8, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Mandarin, seedless, peeled, raw", "fdc_id": 2710832, "data_type": "Foundation", "calories_per_100g": 0, "protein_per_100g": 1.0, "carbs_per_100g": 13.4, "fat_per_100g": 0.5, "fiber_per_100g": 1.3, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn" ] }, { "name": "Tangerines, (mandarin oranges), raw", "fdc_id": 169105, "data_type": "SR Legacy", "calories_per_100g": 53.0, "protein_per_100g": 0.8, "carbs_per_100g": 13.3, "fat_per_100g": 0.3, "fiber_per_100g": 1.8, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin B-12, added", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin E, added", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin K (phylloquinone)", "Vitamin K (Dihydrophylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] }, { "name": "POMELO SPARKLING WATER, POMELO", "fdc_id": 2554340, "data_type": "Branded", "calories_per_100g": 3.0, "protein_per_100g": 0.0, "carbs_per_100g": 0.6, "fat_per_100g": 0.0, "fiber_per_100g": 0, "vitamins": [], "minerals": [] }, { "name": "DRIED POMELO", "fdc_id": 2455227, "data_type": "Branded", "calories_per_100g": 370.0, "protein_per_100g": 3.5, "carbs_per_100g": 35.3, "fat_per_100g": 0.0, "fiber_per_100g": 3.5, "vitamins": [ "Vitamin D (D2 + D3), International Units" ], "minerals": [ "Calcium, Ca", "Potassium, K", "Iron, Fe" ] }, { "name": "Kumquat, raw", "fdc_id": 2709167, "data_type": "Survey (FNDDS)", "calories_per_100g": 71.0, "protein_per_100g": 1.9, "carbs_per_100g": 15.9, "fat_per_100g": 0.9, "fiber_per_100g": 6.5, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Kumquats, raw", "fdc_id": 168154, "data_type": "SR Legacy", "calories_per_100g": 71.0, "protein_per_100g": 1.9, "carbs_per_100g": 15.9, "fat_per_100g": 0.9, "fiber_per_100g": 6.5, "vitamins": [ "Vitamins and Other Components", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Folate, food", "Folate, DFE", "Vitamin B-12", "Vitamin B-12, added", "Vitamin A, RAE", "Vitamin A, IU", "Vitamin E (alpha-tocopherol)", "Vitamin E, added", "Vitamin D (D2 + D3), International Units", "Vitamin D (D2 + D3)", "Vitamin K (phylloquinone)" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Manganese, Mn", "Selenium, Se" ] } ], "other": [ { "name": "APPLE", "fdc_id": 454004, "data_type": "Branded", "calories_per_100g": 52.0, "protein_per_100g": 0.0, "carbs_per_100g": 14.3, "fat_per_100g": 0.7, "fiber_per_100g": 3.2, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Potassium, K" ] }, { "name": "BANANA", "fdc_id": 2012128, "data_type": "Branded", "calories_per_100g": 312.0, "protein_per_100g": 12.5, "carbs_per_100g": 40.6, "fat_per_100g": 6.2, "fiber_per_100g": 6.2, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "Pear, raw", "fdc_id": 2709254, "data_type": "Survey (FNDDS)", "calories_per_100g": 59.0, "protein_per_100g": 0.4, "carbs_per_100g": 15.2, "fat_per_100g": 0.1, "fiber_per_100g": 3.1, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Pear nectar", "fdc_id": 2709349, "data_type": "Survey (FNDDS)", "calories_per_100g": 60.0, "protein_per_100g": 0.1, "carbs_per_100g": 15.8, "fat_per_100g": 0.0, "fiber_per_100g": 0.6, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "PEACH", "fdc_id": 2053614, "data_type": "Branded", "calories_per_100g": 411.0, "protein_per_100g": 4.4, "carbs_per_100g": 53.3, "fat_per_100g": 22.2, "fiber_per_100g": 2.2, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU", "Folate, total" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "Plum, raw", "fdc_id": 2709265, "data_type": "Survey (FNDDS)", "calories_per_100g": 46.0, "protein_per_100g": 0.7, "carbs_per_100g": 11.4, "fat_per_100g": 0.3, "fiber_per_100g": 1.4, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "Plum, canned", "fdc_id": 2709266, "data_type": "Survey (FNDDS)", "calories_per_100g": 55.0, "protein_per_100g": 0.5, "carbs_per_100g": 13.5, "fat_per_100g": 0.2, "fiber_per_100g": 1.0, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "APRICOT", "fdc_id": 2107589, "data_type": "Branded", "calories_per_100g": 53.0, "protein_per_100g": 0.0, "carbs_per_100g": 13.5, "fat_per_100g": 0.0, "fiber_per_100g": 0, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Potassium, K" ] }, { "name": "CHERRY", "fdc_id": 2135570, "data_type": "Branded", "calories_per_100g": 360.0, "protein_per_100g": 4.0, "carbs_per_100g": 42.0, "fat_per_100g": 20.0, "fiber_per_100g": 2.0, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "GRAPE", "fdc_id": 2085879, "data_type": "Branded", "calories_per_100g": 54.0, "protein_per_100g": 0.0, "carbs_per_100g": 13.2, "fat_per_100g": 0.0, "fiber_per_100g": 0, "vitamins": [ "Vitamin C, total ascorbic acid" ], "minerals": [] }, { "name": "Grapes, raw", "fdc_id": 2709237, "data_type": "Survey (FNDDS)", "calories_per_100g": 83.0, "protein_per_100g": 0.9, "carbs_per_100g": 19.4, "fat_per_100g": 0.2, "fiber_per_100g": 0.9, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K 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[ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "OLIVE OIL", "fdc_id": 2073857, "data_type": "Branded", "calories_per_100g": 429.0, "protein_per_100g": 0.0, "carbs_per_100g": 7.1, "fat_per_100g": 42.9, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "Coconut oil", "fdc_id": 2710182, "data_type": "Survey (FNDDS)", "calories_per_100g": 895, "protein_per_100g": 0.0, "carbs_per_100g": 0.8, "fat_per_100g": 99.1, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "COCONUT OIL", "fdc_id": 454002, "data_type": "Branded", "calories_per_100g": 867.0, "protein_per_100g": 0.0, "carbs_per_100g": 0.0, "fat_per_100g": 100.0, "fiber_per_100g": 0, "vitamins": [], "minerals": [] }, { "name": "AVOCADO OIL", "fdc_id": 2125999, "data_type": "Branded", "calories_per_100g": 800.0, "protein_per_100g": 0.0, "carbs_per_100g": 0.0, "fat_per_100g": 93.3, "fiber_per_100g": 0, "vitamins": [], "minerals": [] }, { "name": "Walnut oil", "fdc_id": 2710193, "data_type": "Survey (FNDDS)", "calories_per_100g": 884, "protein_per_100g": 0.0, "carbs_per_100g": 0.0, "fat_per_100g": 100, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "WALNUT OIL", "fdc_id": 2569011, "data_type": "Branded", "calories_per_100g": 867.0, "protein_per_100g": 0.0, "carbs_per_100g": 0.0, "fat_per_100g": 93.3, "fiber_per_100g": 0, "vitamins": [], "minerals": [] }, { "name": "Almond oil", "fdc_id": 2710181, "data_type": "Survey (FNDDS)", "calories_per_100g": 884, "protein_per_100g": 0.0, "carbs_per_100g": 0.0, "fat_per_100g": 100, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "ALMOND OIL", "fdc_id": 2525493, "data_type": "Branded", "calories_per_100g": 891.0, "protein_per_100g": 0.8, "carbs_per_100g": 0, "fat_per_100g": 98.7, "fiber_per_100g": 0, "vitamins": [], "minerals": [] }, { "name": "Sesame oil", "fdc_id": 2710190, "data_type": "Survey (FNDDS)", "calories_per_100g": 884, "protein_per_100g": 0.0, "carbs_per_100g": 0.0, "fat_per_100g": 100, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "SESAME OIL", "fdc_id": 2498419, "data_type": "Branded", "calories_per_100g": 800.0, "protein_per_100g": 0.0, "carbs_per_100g": 0.0, "fat_per_100g": 93.3, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin D (D2 + D3), International Units" ], "minerals": [ "Iron, Fe", "Potassium, K", "Calcium, Ca" ] }, { "name": "Flaxseed oil", "fdc_id": 2710185, "data_type": "Survey (FNDDS)", "calories_per_100g": 884, "protein_per_100g": 0.1, "carbs_per_100g": 0.0, "fat_per_100g": 100, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin A, RAE", "Vitamin E (alpha-tocopherol)", "Vitamin D (D2 + D3)", "Vitamin C, total ascorbic acid", "Vitamin B-6", "Folate, total", "Vitamin B-12", "Vitamin K (phylloquinone)", "Folate, food", "Folate, DFE", "Vitamin E, added", "Vitamin B-12, added" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Magnesium, Mg", "Phosphorus, P", "Potassium, K", "Zinc, Zn", "Copper, Cu", "Selenium, Se" ] }, { "name": "FLAXSEED OIL", "fdc_id": 2157118, "data_type": "Branded", "calories_per_100g": 882.0, "protein_per_100g": 0.0, "carbs_per_100g": 0.0, "fat_per_100g": 102.9, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "GRAPESEED OIL", "fdc_id": 2435436, "data_type": "Branded", "calories_per_100g": 800.0, "protein_per_100g": 0.0, "carbs_per_100g": 0.0, "fat_per_100g": 93.3, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin D (D2 + D3), International Units" ], "minerals": [ "Iron, Fe", "Potassium, K", "Calcium, Ca" ] } ] }, "dairy": { "milk_products": [ { "name": "GREEK YOGURT", "fdc_id": 2035482, "data_type": "Branded", "calories_per_100g": 467.0, "protein_per_100g": 3.3, "carbs_per_100g": 70.0, "fat_per_100g": 20.0, "fiber_per_100g": 3.3, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "SKIM MILK", "fdc_id": 1938285, "data_type": "Branded", "calories_per_100g": 38.0, "protein_per_100g": 3.4, "carbs_per_100g": 5.5, "fat_per_100g": 0.0, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid", "Vitamin D (D2 + D3), International Units" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "WHOLE MILK", "fdc_id": 2486932, "data_type": "Branded", "calories_per_100g": 62.0, "protein_per_100g": 3.3, "carbs_per_100g": 5.0, "fat_per_100g": 3.3, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin D (D2 + D3), International Units" ], "minerals": [ "Calcium, Ca", "Potassium, K", "Iron, Fe" ] }, { "name": "COTTAGE CHEESE", "fdc_id": 2287080, "data_type": "Branded", "calories_per_100g": 106.0, "protein_per_100g": 11.5, "carbs_per_100g": 3.5, "fat_per_100g": 4.4, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca", "Iron, Fe", "Potassium, K" ] }, { "name": "RICOTTA CHEESE", "fdc_id": 2055810, "data_type": "Branded", "calories_per_100g": 145.0, "protein_per_100g": 11.3, "carbs_per_100g": 4.8, "fat_per_100g": 9.7, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "Kefir", "fdc_id": 2705394, "data_type": "Survey (FNDDS)", "calories_per_100g": 52.0, "protein_per_100g": 3.6, 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3.6, "carbs_per_100g": 10.7, "fat_per_100g": 32.1, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin D (D2 + D3)" ], "minerals": [ "Potassium, K", "Iron, Fe", "Calcium, Ca" ] } ], "cheese": [ { "name": "CHEDDAR CHEESE", "fdc_id": 2057648, "data_type": "Branded", "calories_per_100g": 393.0, "protein_per_100g": 21.4, "carbs_per_100g": 3.6, "fat_per_100g": 28.6, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "MOZZARELLA CHEESE", "fdc_id": 2027412, "data_type": "Branded", "calories_per_100g": 286.0, "protein_per_100g": 28.6, "carbs_per_100g": 3.6, "fat_per_100g": 17.9, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "PARMESAN CHEESE", "fdc_id": 2096212, "data_type": "Branded", "calories_per_100g": 400.0, "protein_per_100g": 40.0, "carbs_per_100g": 0.0, "fat_per_100g": 30.0, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin C, total ascorbic acid", "Vitamin A, IU" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "FETA CHEESE", "fdc_id": 453820, "data_type": "Branded", "calories_per_100g": 286.0, "protein_per_100g": 17.9, "carbs_per_100g": 3.6, "fat_per_100g": 21.4, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "GOAT CHEESE", "fdc_id": 1935019, "data_type": "Branded", "calories_per_100g": 386.0, "protein_per_100g": 25.0, "carbs_per_100g": 0.0, "fat_per_100g": 32.1, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "BLUE CHEESE", "fdc_id": 1858124, "data_type": "Branded", "calories_per_100g": 286.0, "protein_per_100g": 21.4, "carbs_per_100g": 3.6, "fat_per_100g": 17.9, "fiber_per_100g": 3.6, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Calcium, Ca", "Iron, Fe" ] }, { "name": "SWISS CHEESE", "fdc_id": 2021566, "data_type": "Branded", "calories_per_100g": 391.0, "protein_per_100g": 26.1, "carbs_per_100g": 4.3, "fat_per_100g": 26.1, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin A, IU", "Vitamin C, total ascorbic acid" ], "minerals": [ "Iron, Fe", "Calcium, Ca" ] }, { "name": "PROVOLONE CHEESE", "fdc_id": 1945264, "data_type": "Branded", "calories_per_100g": 357.0, "protein_per_100g": 25.0, "carbs_per_100g": 3.6, "fat_per_100g": 28.6, "fiber_per_100g": 0.0, "vitamins": [ "Vitamin D (D2 + D3), International Units" ], "minerals": [ "Iron, Fe", "Calcium, Ca", "Potassium, K" ] } ] } }, "diet_types": { "weight_loss": { "calorie_deficit": "15-20%", "protein_ratio": "25-30%", "carb_ratio": "40-45%", "fat_ratio": "25-30%", "fiber_target": "25-30g", "meal_frequency": "3-4" }, "muscle_gain": { "calorie_surplus": "10-15%", "protein_ratio": "25-30%", "carb_ratio": "45-55%", "fat_ratio": "20-25%", "fiber_target": "25-35g", "meal_frequency": "4-6" }, "maintenance": { "calorie_balance": "0%", "protein_ratio": "20-25%", "carb_ratio": "45-55%", "fat_ratio": "25-30%", "fiber_target": "25-30g", "meal_frequency": "3-4" }, "keto": { "calorie_deficit": "10-15%", "protein_ratio": "20-25%", "carb_ratio": "5-10%", "fat_ratio": "70-75%", "fiber_target": "20-25g", "meal_frequency": "2-3" }, "mediterranean": { "calorie_balance": "0%", "protein_ratio": "15-20%", "carb_ratio": "45-55%", "fat_ratio": "30-35%", "fiber_target": "30-35g", "meal_frequency": "3-4" } } }